Sometimes we are overcome by repetitive thoughts. Before going to sleep, tense dialogues come to mind, and we wonder how we could have said things differently. Or we replay the same situation from the past, which we analyze repeatedly. This habit of rethinking all over again is called rumination. This mental gumming is the kind of thing where thoughts get in the way of thinking. And, if you want to help your creativity and mental well-being, it’s time you learned to spit that gum out.
What is rumination?
Sometimes unpleasant thoughts come to mind independently and move nonstop in a circle. We begin to remember old quarrels, to think of witty answers for already-ended altercations. We worry about a backlog at work. We imagine future troubles until they seem inevitable.
According to an average statistic, more than 6,000 thoughts visit your head during the day. The more negative the thought, the more you cling to it. Negative information stimulates the brain and causes a stronger reaction than positive information.
Rumination is the irresistible habit of rethinking the same situation over and over again. These recurring thoughts are often negative and associated with mistakes, traumatic situations, and stress. They feel like they get stuck in your head and don’t allow new ideas to emerge.
How to distinguish rumination from reflection?
However, if we don’t think about problems, how will we solve them and learn from our mistakes? Are we supposed to think only of the good?
But rumination is not about any unpleasant thoughts. Analyzing past events, pondering your feelings, looking for solutions, and planning for the future are normal. But it is crucial to distinguish regular reflection from meaningless and harmful fixations.
Both reflection and rumination involve introspection and examining our thoughts and emotions, but the difference lies in the purpose, perspective, time, emotion, and action involved.
Signs of rumination: Thoughts are spinning in one place, getting stuck, not moving from a dead point; You feel worse after thinking than you did before it; You do not get closer to accepting the situation and moving on; Rumination does not help you find a solution to the problem or build an action plan.
Rumination does not lead to new ways of thinking, behavior, or opportunities.
Intrusive thoughts are often pessimistic and accompanied by cognitive distortions (e.g., thoughts like “I always make the same mistake!” or “I was never appreciated”).
If you have been reasoning about a problem for over a few minutes, have not thought of or foreseen a solution, and feel worse than when you first began to reason, you will likely fall into the ruminative trap.
Why should you stop ruminating right now?
The most obvious answer is that rumination causes us to feel compulsive negative emotions, making us unhappier. But even if you are used to mental suffering, why not look at rumination as a barricade blocking your path to creativity and fulfillment?
These are just some of how rumination harms your cognitive functions:
Reduced focus: When you ruminate, your mind can get stuck in a loop of negative thoughts, making it difficult to concentrate on anything else. This reduces your ability to focus on creative tasks like brainstorming, problem-solving, or generating new ideas.
Decreased cognitive flexibility: Rumination can also reduce cognitive flexibility: the ability to switch between different perspectives or ways of thinking. This can limit your capacity to develop new ideas or solutions, as your mind may become rigid and stuck in negative thought patterns.
Self-doubt: The anxiety and stress that come with rumination are like a weight that presses down on your chest, making it hard to breathe or think. The negative self-talk and self-doubt are like a bully that taunts and belittles you, eroding your confidence and creativity. When you constantly second-guess yourself or criticize your ideas, you may be less likely to take risks or explore new possibilities.
You may think you are looking for a solution by repeatedly thinking about an unpleasant situation. In reality, intrusive thoughts do not help.
According to the American Psychological Association, people prone to ruminations are often unsure of their decisions. They relentlessly scroll through the problem but do nothing about it.
Mental workouts to overcome rumination
It’s hard to stop your thoughts from getting stuck. But everything is within your power. Thoughts don’t have to bog you down — take control of them.
No one will bring peace to your soul but yourself. Ralph Waldo Emerson
The very first step is to learn to identify rumination. When you can’t stop thinking about something, ask yourself: “Are these thoughts helpful? Do they help me solve a problem or fix a situation? Do they make me feel better or worse?” If you feel heavy and sad from the same thoughts, they don’t help improve or leave you; that’s rumination. Then picture a round red road sign in front of you and say to yourself loudly or mentally, “Stop!” Then move on to one of the following actions.
Switch it up A quick self-help method when you feel yourself being dragged down by heavy thinking is to do something to occupy yourself. It is best to switch to simple household tasks: cleaning, ironing, removing the trash, fixing furniture, and cooking. Activities connected with physical activity, even simple exercises, are excellent distractions. The hardest part is getting yourself to start.
Cut off negative thoughts at the beginning. To keep a recurring thought from returning to its usual path, you need to “erase the trail,” that is, plan what to think about instead. Prepare a supply of positive affirmations. For example, “I’m trying my best,” or “I’ll be supported if needed.” Here, we wrote about how affirmations work and how to compose them correctly.
Start a journal to pour out your worries It may seem strange to suggest paying even more attention to intrusive thoughts. But writing them down is helpful, especially for those who often can’t fall asleep because of thinking. In that case, put a notebook and pen by your bed and write down what’s keeping you awake. Then tell yourself that since these thoughts are now on paper, you surely will not forget them. And now you can rest from them for a while. Alternatively, use the Inite meditation timer to set aside exactly a fixed amount of time for rumination. When the time is up, “unload” your thoughts into the Ideas section.
Cognitive reframing: the most effective method of reprograming the mind
Cognitive reframing is a technique used in cognitive-behavioral therapy that involves changing our thoughts about a situation or experience.
It is like putting on a pair of glasses that helps you see a situation from a new perspective. Imagine looking at a painting with a dirty, smudged lens. The image appears dull and unimpressive. However, once you clean the lens, the colors and details become apparent and vibrant. Similarly, when we use cognitive reframing to stop rumination, we’re scouring the lens through which we see a situation. We’re shifting from a narrow, negative perspective to a broader, more balanced view.
For instance:
Negative thought: “I’m never going to be able to finish this project on time. I’m so overwhelmed, and nothing is going right.”
Cognitive reframing: “This project is challenging, but I have the skills and resources to complete it. I can break it down into smaller tasks and prioritize my time. I’ve faced similar challenges and succeeded, and can do it again. I’m capable and resilient.”
In this example, the negative thought contributes to feelings of overwhelm and hopelessness. However, using cognitive reframing, you replace it with a more positive and confident perspective. You acknowledge the task’s difficulty but reframe it as an opportunity to use your skills and resources to overcome the challenge.
If you’re not used to cheering yourself up with positive thoughts and looking at yourself, working through this approach with a therapist is worth it. Over time, you will learn to apply cognitive reframing on your own.
Stay mindful with Inite!
The practice of meditation is the best simulator for consciously shifting thoughts and returning to the present moment. Practicing mindfulness regularly trains our minds to stay focused on the present moment, even when faced with complex thoughts and emotions. This can help us break the cycle of rumination and live a more fulfilling and peaceful life.
Make meditation a game and start practicing with Inite. Track your progress, achieve game goals, and store your conscious thoughts in one app!
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